Years Of Resistance Training Experience Research Articles

Relationship Between Stance Width Variation During One Repetition Maximum Barbell Hip Thrust Performance and Kicking Speed for Young Elite Silat Athletes

Study purpose. This study aimed to determine the relationship between kicking speed performance and different stance widths during barbell hip thrust (BHT) at one repetition maximum (1RM) scores among young elite Silat athletes. Materials and methods. 15 male and 15 female Silat athletes with at least one year of resistance training experience and a mean age of 21.3 ± 1.2 years participated in this study. The load indicator performance associated with kicking performance was measured using 1RM load during BHT at varying stance widths. The data was analyzed using Pearson correlation tests through the SPSS Version 25 application. Results. A significant correlation was found between stance width, physical characteristics, and performance metrics with a low to moderate relationship. For physical features, weight (r=0.43, p<.05), height (r= 0.64, p<.05), and leg length (r= 0.44, p<.05) show positive relationship. Low to moderate significant relationships were found during WSW-RFK (r=0.39, p<.05) regarding 1RM and kicking performance. No significant correlations were found between NSW or NRW and the observed variables, except for a negative correlation between NRW and strength (r= -0.43, p < .05). There was a significant difference between males vs. females in RFK-NSW, RFK (p=0.006, p< .05), and LFK-NRW (p=0.001, p< .05) in kicking performance. Conclusions. This study revealed that stance width in barbell hip thrusts moderately correlates with physical characteristics and performance in young elite Silat athletes, where wider stances align with physical characteristics and narrower stances align with lower kicking performance. It also highlighted the importance of personalized training due to observed gender differences in kicking speed.

Analysis of Power Output During the Countermovement and Split-Squat Jump Across Loads and High-Volume Repetitions in Elite Athletes

The primary purpose of this study was to determine the rate of peak power (PP) loss during the countermovement jump (CMJ) and split-squat jump (SSJ) across various loads within a set of high repetitions. Eleven collegiate track and field athletes who had several years of resistance training experience and were trained in the two types of jumps completed the study. The participants completed a familiarization session and 2 data collection sessions. The CMJ and SSJ were completed in random order during session 1 and 2 separated by a minimum of 72 hours. Three loads using dumbbells took place in random order with each session including body weight only (BW0), body weight plus 15% (BW15) and body weight plus 30% BW(30) for the SSJ and BW(0), BW(25), and BW(50) for the CMJ. PP was determined using the PUSH 2.0 3D accelerometer worn at the waist, which was connected to an ipad app using Bluetooth. The participants completed 14 repetitions each set with 8 min rest between sets. Repetition 3 demonstrated the highest mean PP (PPmax) within the set. No significant decrease in PP was observed until repetition 6 (3.6% below PPmax) during the SSJ and repetition 8 (5.2% below PPmax) during the CMJ. These data indicate that 5 or less repetitions should be completed during the CMJ and 7 or less for the SSJ when training for PP. Using 10% reduction in PP as an effective level to train for power endurance, we recommend completing a minimum of 12 repetitions during the CMJ and a minimum of 10 repetitions for the SSJ.

Postsubmaximal Isometric Full Squat Jump Potentiation in Trained Men.

Koźlenia, D, and Domaradzki, J. Postsubmaximal isometric full squat jump potentiation in trained men. J Strength Cond Res 38(3): 459-464, 2024-This study investigated the effects of postsubmaximal isometric full squats on jump height (JH). The study included 45 men aged 20-27 years with at least 6 years of resistance training experience that had been continuous for at least 2 years and a minimum relative strength of 120% of body mass in the full-back squat. They were randomly divided into an experimental group (EG) and a control group (CG). After a standard warm-up, subjects performed a countermovement jump (CMJ) to ascertain a baseline value. A conditioning activity (CA) introduced in the EG involved three 4-second sets of a high bar isometric full-back squat at 70% repetition maximum, with a 1-minute break. Five CMJs were performed in the following 9 minutes. Statistical significance was set at α = 0.05. A 2-way analysis of covariance (ANCOVA) (group-time), with baseline CMJ as a covariable, revealed statistically significant differences between groups ( p < 0.0001). The Bonferroni post hoc tests revealed higher results in the EG at the third, fifth, seventh, and ninth minutes ( p < 0.05). A 1-way repeated-measures analysis of variance (ANOVA) showed that time was statistically significant within groups ( p < 0.0001). The post hoc tests indicated JH improvement after 3 minutes compared with the baseline, and the trend persisted in the following 6 minutes ( p < 0.05) in the EG. The postactivation performance enhancement (PAPE) protocol based on a submaximal isometric full squat enhanced JH in the third minute after CA, which persisted for at least 6 minutes. These results indicate a requirement to evoke performance enhancement in response to an isometric CA.

The Effect of Lifting Straps on Deadlift Performance in Females.

Trahey, KM, Lapp, EM, Talipan, TN, Guydan, TJ, Krupka, AJ, and Ellis, CE. The effect of lifting straps on deadlift performance in females. J Strength Cond Res 37(10): 1924-1928, 2023-Using lifting straps (LS) while deadlifting may increase the total number of repetitions performed and barbell velocity, and preserve grip strength; however, research in this area has only been conducted on men. This study investigated the effects of lifting straps on the total number of repetitions, mean and peak barbell velocity, and grip strength during the deadlift exercise in women. Ten women (20.1 ± 1.1 years; 165.4 ± 5.6 cm, 68.9 ± 10.3 kg) with 3.2 ± 2.1 years of resistance training experience participated in the study. After completing a 1-repetition maximum (1RM) test without LS, subjects completed 2 protocols: performing 3 sets of as many repetitions as possible of 80% 1RM with lifting straps (WS) and without lifting straps (NS). During both protocols, mean and peak barbell velocity were measured during each set, and grip strength was recorded before deadlifting and after each set. Repeated-measures analysis of variance were used to examine differences in the variables of interest, with an alpha level of 0.05 used to establish statistical significance. The WS condition allowed participants to perform significantly more reps while resulting in no statistically significant differences in mean or peak barbell velocity. The magnitude of grip strength loss was significantly lower during the WS condition. Results indicate that using LS while deadlifting allows women to perform more repetitions with greater preserved grip strength without negatively affecting barbell velocity. Thus, LS appear beneficial for deadlift performance in women and should be considered during resistance training involving the deadlift exercise.

Post-Activation Performance Enhancement as a Strategy to Improve Bench Press Performance to Volitional Failure.

Post-Activation Performance Enhancement (PAPE) has been commonly used as a strategy to improve acute force production, although its effects on performance to volitional failure are still unknown. The aim of this study was to analyse the influence of a PAPE protocol on bench press performance in a training set to volitional failure in trained individuals. Fourteen participants with at least two years of resistance training experience (age 24.57 ± 2.7 years; body mass 77.47 ± 12.2 kg; body height 174.21 ± 7.4 cm; medium grip bench press 1 repetition maximum (1RM): 101.6 ± 25.8 kg), of which 14 completed the control protocol and 12 completed the experimental protocol, took part in the study. After a standardised warm-up, participants completed three sessions: 1) a 1RM test for the medium grip bench press, 2) a control condition consisting of a set of the bench press to volitional failure with 80% 1RM (CON), and 3) an experimental condition consisting of a set of the bench press to volitional failure with 80% 1RM after a PAPE protocol (PAPE). The PAPE protocol consisted of a heavy set of one repetition with their 93% 1RM as the conditioning activity. Under the PAPE condition, participants performed significantly more repetitions than under the CON condition (p = 0.008, ES = 0.5, small effect), their last repetition was slower (p = 0.02, ES = 0.52, small effect) and presented a higher velocity loss (p = 0.004, ES = 0.75, moderate effect). These results suggest that a traditional PAPE protocol improves the number of repetitions performed to volitional failure.

The sex effects on changes in jump performance following an isometric back squat conditioning activity in trained adults.

There are limited data concerning the disparity between males and females in post-activation performance enhancement (PAPE) based on isometry. Therefore, this study aimed to establish if sex differences exist in the PAPE effect on jump height. The study included 30 males and 15 females aged between 19 and 25, with relative strength in the back squat of at least 110% of body weight and a minimum of 3years of resistance training experience. A baseline countermovement jump (CMJ) was performed, and the PAPE protocol, which involved three 4-s sets of isometric full-back squats with a 1-min rest interval, was introduced. Five CMJs were performed over the following 9minutes in 2minutes rest intervals. Changes (Δ) towards the baseline and each jump height results were calculated and analyzed in the absolute (cm) and relative (%) approach. The repeated measures ANOVA with sex as between-groups effect and time of the changes as within-group effect were conducted. Results showed statistically significant interaction (sex×time) in absolute changes (Δ cm) (F = 2.50, η2 = 0.05, p = 0.0447), which indicated that the sex effect has changed over time. Post-hoc test showed that during the first 3minutes, men and women benefited equally, but in the fifth and seventh minutes, the observed changes were greater in men, thus close to significance (p = 0.0797, p = 0.0786), and in the last minute, the difference was statistically significant (p = 0.0309). Also, a statistically significant interaction effect was observed for relative changes (Δ %) (F = 4.22, η2 = 0.09, p = 0.0027). At the beginning (the first and third minutes), changes in females were greater than in males, but the differences were insignificant. However, after 5minutes, the decrease in females was observed with statistically significant differences in the last minute compared to males (p = 0.0391). Chi-Squared analysis indicated that the time to peak performance was insignificant (χ 2 = 7.45, p = 0.1140) in both sexes. The introduced PAPE protocol based on isometry improved jump height in both sexes, with performance enhancement recorded in the third-minute post-activation. However, performance decreased in females over the next 6minutes, while it was maintained in the male group. Despite the generally positive short-term effects of the protocol on females, the usefulness of the protocol is limited.

Validity and intra-session reliability of a low-cost device for assessing isometric mid-thigh pull force

PurposeThe isometric mid-thigh pull (IMTP) test is a strength test usually requiring expensive equipment like a force platform. Low-cost alternatives could make IMTP testing more accessible. Previous research reported high systematic bias when comparing low-cost devices with more expensive criterion devices (force platforms). This study investigated the concurrent validity and intra-session reliability of a custom-built low-cost IMTP device using a load cell.MethodsOverall, 17 recreationally resistance-trained men (25 ± 6 years, 83 ± 14 kg, 178 ± 7 cm, 5 ± 3 years of resistance training experience) first visited the laboratory to be familiarized with testing protocols and returned 2–3 days later for IMTP testing with the low-cost device and a laboratory-grade force platform.ResultsThe overall bias was trivial (–0.8%, 95% CI: –5.7 to 4.3%). The typical error of the estimate was moderate (10.2%, 95% CI: 7.4–16.2%). A strong correlation of 0.91 (95% CI: 0.76–0.97) was found between peak force values from both devices; the low-cost IMTP device accounted for 81.3% of the variation in force platform. The low-cost IMTP also demonstrated acceptable scores for reliability and agreement (ICC = 0.96, 95% CI: 0.89–0.98; typical error = 5.0%, 95% CI: 3.7–7.7%), similar to the criterion (ICC = 0.97, 95% CI: 0.91–0.99; typical error = 4.5%, 95% CI: 3.3–7.1%).ConclusionsThe low-cost IMTP device using a load cell was valid and reliable for maximal force production in recreationally trained men and provided results comparable with those of a force platform.

PERSIST: A Multimodal Dataset for the Prediction of Perceived Exertion during Resistance Training

Measuring and adjusting the training load is essential in resistance training, as training overload can increase the risk of injuries. At the same time, too little load does not deliver the desired training effects. Usually, external load is quantified using objective measurements, such as lifted weight distributed across sets and repetitions per exercise. Internal training load is usually assessed using questionnaires or ratings of perceived exertion (RPE). A standard RPE scale is the Borg scale, which ranges from 6 (no exertion) to 20 (the highest exertion ever experienced). Researchers have investigated predicting RPE for different sports using sensor modalities and machine learning methods, such as Support Vector Regression or Random Forests. This paper presents PERSIST, a novel dataset for predicting PERceived exertion during reSIStance Training. We recorded multiple sensor modalities simultaneously, including inertial measurement units (IMU), electrocardiography (ECG), and motion capture (MoCap). The MoCap data has been synchronized to the IMU and ECG data. We also provide heart rate variability (HRV) parameters obtained from the ECG signal. Our dataset contains data from twelve young and healthy male participants with at least one year of resistance training experience. Subjects performed twelve sets of squats on a Flywheel platform with twelve repetitions per set. After each set, subjects reported their current RPE. We chose the squat exercise as it involves the largest muscle group. This paper demonstrates how to access the dataset. We further present an exploratory data analysis and show how researchers can use IMU and ECG data to predict perceived exertion.

The Effect Of Different Loads Squat Training On Energy Expenditure Of Young Women

As an important part of fitness program, resistance training is becoming more and more popular among women. However, there are few studies on the energy consumption of female resistance training. PURPOSE:Observing the energy expenditure of female squat under different loads. METHODS:Twelve women (aged 21 ± 2 years) with more than one year of resistance training experience from Beijing Sport University were selected, and the Smith squat 1RM value was more than double their body weight (79.17 ± 6.67 kg). Subjects are required to enter the laboratory 3 hours after the meal, sit and rest for 20 minutes after coming to the laboratory, and collect the oxygen intake at rest, during exercise, and 15 minutes after exercise. Subjects need to complete the Smith barbell squat with low(Smith barbell bar 4 kg and 20% 1RM), medium(40% 1RM and 60% 1RM) and high(70% 1RM and 80% 1RM) load in sequence.Subjects need to draw lots to decide and finish one of the two weight for each load.3 sets for each weight, 5 reps in each set. Squat rhythm is 2 s up and 2 s down, the interval is 4 min in the set, and the interval between different weights is 15 min. Take the peak blood lactic acid of the fingertips after exercise, calculate the difference between the blood lactic acid and the resting level, converting it to the energy consumption of 3 ml of oxygen per kilogram of body weight. RESULTS:(1) The aerobic and anaerobic glycolysis energy consumption during exercise were 5.38 ± 1.23KJ, 3.98 ± 2.25KJ. 20% 1RM were 5.17 ± 1.52KJ, 3.78 ± 1.87KJ. 40% 1RM were 5.78 ± 0.98KJ, 4.69 ± 2.22KJ. 60%1RM were 6.03 ± 1.19KJ, 6.71 ± 2.40KJ. 70% 1RM were 6.47 ± 1.23KJ, 9.37 ± 4.12KJ. 80%1RM were 6.97 ± 1.19KJ, 12.92 ± 5.52KJ. (2)Aerobic energy consumption during exercise:only the energy consumption between low and high loads has a significant difference (p < 0.05). (3) Anaerobic glycolysis energy consumption during exercise:there is a significant difference between high, low and medium load (p < 0.05), and there is no significant difference between the other loads. CONCLUSIONS:(1) The aerobic energy consumption of young women in Smith barbell squat is only significantly different from other loads energy consumption at 70% 1RM and 80% 1RM. (2) During the Smith barbell squat, the energy consumption of anaerobic glycolysis with weight below 60% of 1RM doesn’t increase with the increase in weight.

Acute Effects of Barbell Bouncing and External Cueing on Power Output in Bench Press Throw in Resistance-Trained Men.

The aims of this study were to compare power output during a bench press throw (BPT) executed with (BPTbounce) and without (BPT) the barbell bounce technique, and examine the effect of cueing different barbell descent velocities on BPT power output in resistance-trained males. In total, 27 males (age 23.1 ± 2.1 years; body mass 79.4 ± 7.4 kg; height 178.8 ± 5.5 cm; and 4.6 ± 1.9 years of resistance training experience) were recruited and attended one familiarization session and two experimental sessions (EXP 1 and EXP 2). The force–velocity profile during maximal BPT and BPTbounce (randomized order) under different loads (30–60 kg) was established (EXP 1), and the effect of varying external barbell descent velocity cues “slow, medium, and as fast as possible” (i.e., “fast”) on the power output for each technique (BPT and BPTbounce) was examined (EXP 2). Comparing two BPT techniques (EXP 1), BPTbounce demonstrated 7.9–14.1% greater average power (p ≤ 0.001, ES = 0.48–0.90), 6.5–12.1% greater average velocity (p ≤ 0.001, ES = 0.48–0.91), and 11.9–31.3% shorter time to peak power (p ≤ 0.001–0.05, ES = 0.33–0.83) across the loads 30–60 kg than BPT. The cueing condition “fast” (EXP 2) resulted in greater power outcomes for both BPT and BPTbounce than “slow.” No statistically significant differences in any of the power outcomes were observed between “medium” and “slow” cuing conditions for BPT (p = 0.097–1.000), whereas BPTbounce demonstrated increased average power and velocity under the “medium” cuing condition, compared to “slow” (p = 0.006–0.007, ES = 0.25–0.28). No statistically significant differences were observed in barbell throw height comparing BPT and BPTbounce under each cuing condition (p = 0.225–1.000). Overall, results indicate that both bouncing the barbell and emphasizing barbell descent velocity be considered to improve upper body power in athlete and non-athlete resistance-training programs.

A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy.

The main goal of this study was to compare responses to moderate and high training volumes aimed at inducing muscle hypertrophy. A literature search on 3 databases (Pubmed, Scopus and Chocrane Library) was conducted in January 2021. After analyzing 2083 resultant articles, studies were included if they met the following inclusion criteria: a) studies were randomized controlled trials (with the number of sets explicitly reported), b) interventions lasted at least six weeks, c) participants had a minimum of one year of resistance training experience, d) participants’ age ranged from 18 to 35 years, e) studies reported direct measurements of muscle thickness and/or the cross-sectional area, and f) studies were published in peer-review journals. Seven studies met the inclusion criteria and were included in the qualitative analysis, whereas just six were included in the quantitative analysis. All participants were divided into three groups: “low” (<12 weekly sets), “moderate” (12-20 weekly sets) and “high” volume (>20 weekly sets). According to the results of this meta-analysis, there were no differences between moderate and high training volume responses for the quadriceps (p = 0.19) and the biceps brachii (p = 0.59). However, it appears that a high training volume is better to induce muscle mass gains in the triceps brachii (p = 0.01). According to the results of this review, a range of 12-20 weekly sets per muscle group may be an optimum standard recommendation for increasing muscle hypertrophy in young, trained men.

The effects of varying inertial loadings on power variables in the flywheel romanian deadlift exercise.

The aim of this study was to investigate the effect of four different inertial loads (0.025, 0.050, 0.075, and 0.100 kg· m²) on concentric (CON) power, eccentric (ECC) power, and ECC overload in the flywheel Romanian deadlift (RDL). Fourteen recreationally trained males (27.9 ± 6.4 years, 90 ± 10.7 kg, 180.7 ± 5.5 cm) volunteered for the study. They had a minimum of two years of resistance training experience, although none had experience in flywheel inertia training (FIT). All participants performed the flywheel RDL on a flywheel device (kBox 3, Exxentric, AB TM, Bromma, Sweden). Each set was performed using different inertial loads, those being 0.025, 0.050, 0.075, and 0.100 kg·m². For CON, ECC power, and ECC overload, there was a significant difference (p < 0.001) between inertial loadings. In conclusion, results highlight that lower inertial load leads to higher peak CON and ECC power values, precisely 0.025 kg· m². Regarding ECC overload, medium to higher loads (0.050, 0.075, and 0.100 kg·m²) will lead to higher values.

The Effect of 12 variations of the bench press exercise on the EMG activity of three heads of the pectoralis major

This study compared the activation of the clavicular, sternocostal and abdominal heads of the pectoralis major (PM) and the long portion of the triceps brachii during the execution of the bench press with several inclinations, grip types, and grip widths. Thirteen healthy men with more than a year of resistance training experience participated in this study. The subjects performed 6 repetitions of various variations of the bench press at angles of -15°, 0° and 30° with grip width of 100% and 200% of their biacromial width in both pronation and supination with a load equivalent of their respective 12RM for each movement. EMG, bar acceleration and shoulder angle were recorded during each repetition. Activation of the clavicular head of the PM was, compared to a wide pronation at 0°, significantly higher at a close pronation at 0°and 30°; during a close supination at 30° and during a wide supination at 30°. Activation of the sternocostal head of the PM was, during a wide pronation at 0°, significantly higher than during a close supination at 0°, 30° and -15°; during a wide supination at 30; during a wide supination at 0° and 30° and at close pronation at 30° and -15°. Activation of the abdominal head of the PM was significantly better with wide pronation at -15° and 0° compared to all positions at 30°. Triceps brachii were better solicited during close pronation at 0° and -15° compared to supinated grip at 0° and 30°. Results from this study show that the bench press exercise performed with a wide pronation grip at 0° can maximize the activation of the three heads of the PM.

"Just One More Rep!" - Ability to Predict Proximity to Task Failure in Resistance Trained Persons.

In resistance training, the use of predicting proximity to momentary task failure (MF, i.e., maximum effort), and repetitions in reserve scales specifically, is a growing approach to monitoring and controlling effort. However, its validity is reliant upon accuracy in the ability to predict MF which may be affected by congruence of the perception of effort compared with the actual effort required. The present study examined participants with at least 1 year of resistance training experience predicting their proximity to MF in two different experiments using a deception design. Within each experiment participants performed four trials of knee extensions with single sets (i.e., bouts of repetitions) to their self-determined repetition maximum (sdRM; when they predicted they could not complete the next repetition if attempted and thus would reach MF if they did) and MF (i.e., where despite attempting to do so they could not complete the current repetition). For the first experiment (n = 14) participants used loads equal to 70% of a one repetition maximum (1RM; i.e., the heaviest load that could be lifted for a single repetition) performed in a separate baseline session. Aiming to minimize participants between day variability in repetition performances, in the second separate experiment (n = 24) they used loads equal to 70% of their daily isometric maximum voluntary contraction (MVC). Results suggested that participants typically under predicted the number of repetitions they could perform to MF with a meta-analytic estimate across experiments of 2.0 [95%CIs 0.0 to 4.0]. Participants with at least 1 year of resistance training experience are likely not adequately accurate at gauging effort in submaximal conditions. This suggests that perceptions of effort during resistance training task performance may not be congruent with the actual effort required. This has implications for controlling, programming, and manipulating the actual effort in resistance training and potentially on the magnitude of desired adaptations such as improvements in muscular hypertrophy and strength.

The Effect of 12 variations of the bench press exercise on the EMG activity of three heads of the pectoralis major

This study compared the activation of the clavicular, sternocostal and abdominal heads of the pectoralis major (PM) and the long portion of the triceps brachii during the execution of the bench press with several inclinations, grip types, and grip widths. Thirteen healthy men with more than a year of resistance training experience participated in this study. The subjects performed 6 repetitions of various variations of the bench press at angles of -15°, 0° and 30° with grip width of 100% and 200% of their biacromial width in both pronation and supination with a load equivalent of their respective 12RM for each movement. EMG, bar acceleration and shoulder angle were recorded during each repetition. Activation of the clavicular head of the PM was, compared to a wide pronation at 0°, significantly higher at a close pronation at 0°and 30°; during a close supination at 30° and during a wide supination at 30°. Activation of the sternocostal head of the PM was, during a wide pronation at 0°, significantly higher than during a close supination at 0°, 30° and -15°; during a wide supination at 30; during a wide supination at 0° and 30° and at close pronation at 30° and -15°. Activation of the abdominal head of the PM was significantly better with wide pronation at -15° and 0° compared to all positions at 30°. Triceps brachii were better solicited during close pronation at 0° and -15° compared to supinated grip at 0° and 30°. Results from this study show that the bench press exercise performed with a wide pronation grip at 0° can maximize the activation of the three heads of the PM.

The Effects of Barbell Placement on Kinematics and Muscle Activation Around the Sticking Region in Squats

The current study investigated the effects of barbell placement on kinematics and muscle activity during the sticking region of back squats. Ten healthy medium- to well-trained male powerlifters [age 26.1 ± 11.2 years, body mass 90.2 ± 18.3 kg, height 1.83 ± 0.09 m, five repetition maximum (5RM) 158 ± 29 kg] with at least 3 years of resistance-training experience were recruited. In a single session, participants performed 5RM movements using high bar and low bar squats, where absolute load, descent depth, and stance width were matched between squat conditions. The final repetition was analyzed using 3D kinematics and electromyography (EMG) around the sticking region. No differences in barbell and joint kinematics were observed in any phase, between both barbell modalities. Increased muscle activity in the rectus femoris, vastus medialis, and lower part of the erector spinae with the high bar, when compared with low bar conditions, was recorded. Furthermore, the gluteus maximus and medius had increased muscle activity over the three regions (pre-sticking > sticking > post-sticking), while the erector spinae, soleus, vastus lateralis, and rectus femoris experienced decreased muscle activity during the ascending phase. When depth and stance width were matched, the low bar technique was associated with lower erector spinae and quadriceps activity than the high bar technique. Thus, when the goal is to maximally activate knee extensors and the external load is matched, high bar placement would appear preferable.

Mental Fatigue Reduces Training Volume in Resistance Exercise: A Cross-Over and Randomized Study.

The present study aimed to determine the effect of mental fatigue (MF) on total training volume (TTV; number of repetitions x number of sets x load) and on ratings of perceived exertion (RPE; Borg, 1982) in the half-back squat exercise (HBSE). Nine male subjects (M age = 22.6 years, SD = 2.3; M height = 172.3 cm, SD = 6.8; M weight = 76.2 kg, SD = 9.8; M years of resistance training experience = 4.1, SD = 2.3 years) recruited from a university population were study participants in this participant-blind cross-over and randomized study. Participants underwent either the Stroop task - a highly demanding cognitive task (CT) - or a control condition (CON) in which they viewed a documentary exhibition for 30 minutes. Perception of MF and motivation were assessed after treatments using a visual analog scale of 100 mm. Participants then engaged in a countermovement jump (CMJ) test and three sets of HBSE until they reached momentary concentric failure, reporting RPE at the end of each exercise set. Following the CT, participants showed a significantly increased self-perception of MF in relation to the CON condition (p = 0.01; d = 1.2), but this did not affect their motivation to engage in subsequent tests (p = 0.99; d = 0.006). Neither the CMJ performances nor the RPE were statistically different between CT and CON conditions (p = 0.33; d = 0.09 and p = 0.20; η2 = 0.20, respectively). TTV was significantly lower in the CT relative to the CON experimental condition (Δ = -15.8%; p = 0.04; η2 = 0.48). Prolonged involvement in a CT was associated with reduced volume on a resistance exercise, though this effect was not associated with changes in CMJ performance or motivation to exercise.

Muscle activation with swinging loads in bench press

The aim of the study was to compare the EMG amplitude in bench press (stable loads) to bench press using loads moving in anteroposterior and mediolateral directions. Seventeen resistance-trained men, with 9.4±4.7 years of resistance training experience were recruited. After a familiarization session assessing 1 repetition maximum (RM) in the bench press, participants performed: 1) bench press with traditional stable loading 2) bench press with loads (2x5kg) attached as pendulums swinging forward/backwards and 3) left/right in randomized order. The total load was 70% of the 1RM load. Electromyography was measured in the pectoralis major, anterior- and posterior deltoid, biceps brachii, triceps brachii and external obliques. Using stable loads, the pectoralis major demonstrated lower EMG amplitude compared to the two unstable conditions. In the external obliques, the stable conditions demonstrated lower EMG amplitude than the swing in the mediolateral direction, but not the anteroposterior direction. There were no differences between two swinging loads or the three conditions for the triceps brachii, biceps brachii, anterior deltoid or posterior deltoid. In conclusion, swinging in bench press resulted in similar EMG amplitude in the shoulder- and arm muscles, but greater pectoralis and external oblique (only mediolateral swing) activity compared to bench press.

The effects of ten weeks resistance training on sticking region in chest-press exercises.

The aim of the study was to compare the effects of a 10-week chest-press resistance training on lifting regions in a trained exercise and a none-trained exercise; the barbell bench press (BBP). Thirty-five resistance trained men with 4.2 (± 2.3) years of resistance training experience were recruited. The participants were randomized to attend a resistance program, performing the chest-press, twice per week using either, Smith machine, dumbbells or laying on Swiss ball using a barbell. A six-repetitions maximum (6RM) test was conducted pre- and post-training in the trained chest-press exercise and non-trained BBP to examine lifting velocity, load displacement and the time of the pre-sticking, sticking and post-sticking regions. Additionally, the muscle activity in pectoralis major, triceps brachii, biceps brachii and deltoid anterior was examined. In the post-test, all three chest-press groups decreased lifting velocity and increased the time to reach the sticking- and post-sticking region. Independent of the type of chest-press exercise trained, no differences were observed in vertical displacement or in the muscle activity for the three lifting regions. In general, similar changes in kinematics in trained exercise and those observed in the BBP were observed for all three groups. This indicates that none of the three chest-press exercises (Swiss ball, Smith machine or dumbbells) were specific regarding the lifting regions but displaced a transferability towards the non-trained BBP. However, improved strength altered the sticking region among resistance trained men.

The Effects Of A Protease Enzyme Blend On The Amino Acid Response To Resistance Exercise

PURPOSE: The aim of the current study was to examine the efficacy of whey protein ingestion with or without a protease enzyme complex on amino acid (AA) availability following acute lower-body resistance exercise. METHODS: Ten resistance trained men (24.4±4.1yr, 179.1±8.6cm, 92.6±10.4kg) with at least one year of resistance training experience volunteered to participate in this placebo-controlled, randomized, cross-over designed study. Following an overnight fast, participants performed lower-body acute resistance exercises consisting of four sets each of the leg press and leg extension exercises (8-10 repetitions at 75% of 1RM) followed by consumption of one of three drinks of equivalent volume, taste, and appearance which consisted of either: (a) 26g whey protein + 250 mg protease supplement + whey (PW) (b) 26g whey protein (W), or (c) a non-caloric flavored water drink (PL). Blood samples were collected before exercise, immediately-post (0min), 30-, 60-, 90-, 120-, and 180-minutes post-exercise (30min, 60min, 90min, 120min, 180min respectively). Plasma amino acid samples were analyzed for essential (EAA), branched-chained (BCAA), and leucine concentrations via liquid chromatography-mass spectrometry (LC-MS). A 2-way repeated measures analysis of variance (ANOVA) was used to identify differences between treatments over time. Area under the curve was calculated via the trapezoidal technique and analyzed via a one-way ANOVA. RESULTS: Significant main effects for time (p<0.001) and time x group interactions (p<0.001) were found for leucine, BCAA, and EAA. PW drink resulted in significantly greater plasma leucine, BCAA and EAA concentrations at 30 min compared to PL (p<0.001) while not different than W. Leucine was significantly elevated at 30min (p=0.007) and EAAs at 180min (p=0.004) compared to 0min for PW. The AUC for PW and W were both significantly elevated for leucine, BCAAs and EAAs compared to PL (p<0.001). CONCLUSION: While no significant differences were found between the W and PW supplementation groups during the 3-hr period after resistance training; the PW group produced significantly greater leucine concentrations at 30min and for EAAs at 180min than PL compared to 0min. Results indicate that PW may provide a modest improvement of AA appearance in blood following acute resistance exercise.